Personal Training in QLD

Personal Training in New Zealand

Body Alignment and Balance*

Monday, 12 February 2018, By Paul Nomchong

One of the main reasons to exercise is for functionality, and
the goal should be for efficiency. Efficiency is gained through the
correct movement of the body, from correct muscle activation and
joint range of movement to joint alignment and the balance between
the left and right side of the body.

The following postural cues can help with the initial set
up of the body before and during exercise. This awareness is both
visual and physical. If you or a client has an issue, first you
must "see" what is wrong before you can correct and "feel" how it
should be.

1. Feet and ankle position - position feet hip to shoulder
width apart with toes facing forward and the insteps parallel. This
will train and ensure an even weight and impact distribution for
the foot and ankle joint.

2. Knee position - position the knees to follow the line of your
2nd and 3rd toes with a slight bend at the knee joint. This will
train and ensure a smooth tracking line for your knee cap which
decreases pressure at the knee joint.

3. Hip position - a slight pelvic tilt back or tuck under. This
neutral position will open up the lower back/lumbar vertebrae which
relieves pain or discomfort and in time trains the subconscious
activation of your abdominals.

4. Shoulder position - pull your shoulders back and then squeeze
down. This will activate your thoracic muscles and stretch your
chest and front of your shoulders, which tend to be very tight on a
daily basis due to work posture or even confidence levels.

5. Head position - drawing the base of your head back towards
your spine with a slight chin tuck. This keeps the cervical spine
in a more neutral position decreasing strain and tension around the
neck and upper trapezius/shoulders.

Apply these cues as much as you can on a daily basis to
improve your overall body alignment and balance. Like anything
which needs correction, being conscious and aware of the issue is
the only way to go. So good luck, take your time with it and enjoy
your more functional and efficient body.